If fitting in your favorite jeans has been getting challenging for a month now, there’s high chances of you suffering from bloating. Bloating has been a common concern among women and men that can strike in at any time. Women usually feel bloated before the start of the menstrual cycle. The formation of gas in the digestive tract after you’ve eaten or drunk something bloat-inducing or due to water retention, a buildup of fluid in the body.
Understanding Bloating
Bloating can arise from two main sources: gas buildup in the digestive tract or water retention. Both can leave you feeling uncomfortable and bulky. Thankfully, with a bit of awareness, you can tackle bloating naturally head-on.
Healthy Choices to Tackle Bloating at Home
- Gluten and Lactose Intolerance: Are They Your Culprits?
After indulging in a feast of parathas, palak paneer, and creamy kulfi, it’s easy to blame your bloated belly on overindulgence. However, food intolerances could be to blame. Many adults are sensitive to gluten (found in maida, whole wheat, and oats) and lactose (in paneer, ice cream, and milk). If you find yourself feeling bloated after these foods, keeping a food diary may help you identify the trigger and explore lighter alternatives.
- Vegetables to Watch Out For
Certain vegetables can lead to gas, such as sprouts, cabbage, broccoli, and cauliflower. Instead of avoiding them altogether, try steaming them lightly or enjoying them in smaller portions. Boost your fiber intake with flaxseeds sprinkled on your meals—it’s a great source of Omega-3 fatty acids!
Incorporate fruits and veggies that act as natural diuretics, such as watermelon, oranges, celery, and cucumbers. These can help eliminate excess water and keep you feeling lighter.
- Drinks to Avoid
Aerated drinks are often the biggest offenders when it comes to bloating, as they can trap air in your digestive system. Stick to plain water, which is essential, especially if you’re prone to water retention. Interestingly, dehydration can also lead to bloating. Consider drinking natural diuretics like diluted prune juice to help flush out excess water.
Coffee can irritate the stomach, so swap it for soothing herbal teas like peppermint or ginger tea to support your digestion.
- Beware of Salty Snacks
Salt is notorious for promoting water retention. If you enjoy salty treats like pickles and namkeen, be mindful that sodium can cause your body to hold onto water. Hidden salts in processed foods can also contribute, so aim to keep your sodium intake below one teaspoon a day to help avoid the bloat.
- Ditch Sugar Substitutes
Sugar-free treats may seem like a good option, but many contain sorbitol, which can ferment in your stomach and lead to bloating. If you’re craving ice cream, enjoy a small bowl of the real deal instead of reaching for the sugar-free versions.
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